Every new mom receives countless suggestions, especially about food. With so many opinions, it can be overwhelming. Amid all this advice, it can be challenging to understand how breast milk production works and how you can genuinely improve your milk supply. Read this blog to discover practical and effective ways to boost your breast milk production.1
Understanding Breast Milk Production
Lactation is the body’s way of making and releasing milk from the mammary glands in your breasts. This process usually starts during pregnancy, when hormones trigger the mammary glands to begin preparing milk for the baby. Lactation stops when your body no longer produces milk.
When you feed your baby directly from your breasts, it’s called breastfeeding or nursing. You can also express or pump milk and store it in a bottle to feed your baby later. This is still considered feeding breast milk, just in a different way.1
Why Milk Supply Can Be Low – Understanding the Causes
Breastfeeding is a natural process, but it doesn’t always run smoothly for every mother–baby pair. Sometimes, babies struggle to get enough milk, or mothers feel their supply is too low. Understanding the possible causes is the first step towards finding a solution.
1) When the Cause Lies With the Infant
There are occasions when the problem is not with milk production itself, but with the baby’s ability to feed effectively. Certain medical conditions can make breastfeeding more difficult, such as: 1
- Hormonal or metabolic concerns – for example, hypothyroidism
- Heart conditions present from birth – such as congenital heart disease
- Structural differences in the mouth or palate – cleft palate or tongue-tie
- Neurological issues – affecting the ability to coordinate sucking and swallowing
- Higher energy needs – in some illnesses, a baby may burn more calories than usual
- Difficulty absorbing nutrients – for instance, malabsorption disorders
If these possibilities are excluded by a clinician, attention should turn to the mother’s milk production.
It is important to note that if a mother feels her milk is insufficient, actual production should be measured before any intervention is started.
2) When the Cause Lies with the Mother
Low milk supply in mothers can be broadly categorised into primary lactation insufficiency and secondary lactation insufficiency. 1
Primary Lactation Insufficiency
This is when a mother’s body is unable to produce enough milk from the outset, often due to:
- Underdeveloped mammary gland tissue – sometimes linked to hypoplastic breasts
- Previous breast surgery – such as mastectomy, breast reduction, cyst removal, or even nipple piercing, which can damage milk ducts or nerve pathways
- Severe illness after birth – postpartum haemorrhage, infections, or high blood pressure can all affect lactation
- Hormonal delays – retained placental fragments can keep progesterone levels high, preventing the onset of full milk production (known as lactogenesis II)
Milk production relies on a complex balance of factors — healthy breast tissue, open milk ducts, intact nerve signals, and the right mix of hormones including oestrogen, prolactin, progesterone, oxytocin, growth hormone, glucocorticoids, and insulin.
Galactagogues – Do They Really Boost Milk Supply?
Galactagogues are foods or substances that some people believe can increase breast milk production. Common examples include:2
- Whole grains and oats
- Nuts
- Legumes
- Brewer’s yeast
- Fenugreek
- “Lactation” biscuits or cookies
- Milk thistle
While these foods are often promoted as milk boosters, But scientific research has not proven that any of them actually increase milk supply.
What the Experts Say
The American College of Obstetricians and Gynecologists (ACOG) advises against relying on galactagogues to solve breastfeeding challenges. According to ACOG: 2
“Galactagogues should not be considered as first-line therapy because current research on the effectiveness of pharmaceutical and herbal galactagogues is relatively inconclusive and all substances have potential adverse effects.”
7 Ways to Improve Breast Milk Production
1. Feed Frequently and on Demand
The most effective way to improve breast milk production is to nurse often. The more your baby feeds, the more signals your body receives to produce milk. Newborns may need to nurse every two to three hours, and it’s best to follow your baby’s cues rather than sticking to a strict schedule. Avoid skipping feeds, as this can slow down milk supply over time.3
2. Ensure a Good Latch
A poor latch can make breastfeeding less effective, meaning your baby may not be stimulating your breasts enough to maintain a healthy supply. Signs of a good latch include your baby’s mouth covering more of the areola, rhythmic sucking, and swallowing sounds. If you are unsure about your baby’s latch, a lactation consultant can provide guidance. 3
3. Stay Hydrated
Breast milk is made up of around 90% water, so staying hydrated is essential. Aim to drink water regularly throughout the day, particularly before and after feeding. Herbal teas such as fenugreek or fennel tea, traditionally believed to support lactation, may also be worth trying after checking with your healthcare provider. 3
4. Maintain a Balanced Diet
Your body needs extra nutrients while breastfeeding. Include foods rich in protein, healthy fats, and complex carbohydrates in your meals. Oats, leafy greens, nuts, and seeds are often recommended as they are nutrient-dense and may help improve breast milk production naturally. 3
5. Avoid Stress and Get Adequate Rest
Stress and fatigue can affect your milk supply. While it’s easier said than done, try to rest whenever your baby sleeps, and ask family or friends for support with household chores. Gentle activities such as deep breathing or short walks can also help you relax. 3
6. Try Expressing Between Feeds
Pumping or hand-expressing between feeds can stimulate your breasts to make more milk. Aim to express for around 15 minutes after a feeding session. This extra stimulation can be especially helpful if your baby is a sleepy feeder. 3
7. Consider Galactagogues
Galactagogues are foods or herbs believed to help improve breast milk production. Common examples include fenugreek, blessed thistle, and moringa leaves. Always consult your doctor before adding supplements to your routine, as not all are suitable for everyone. 3
Final Thoughts:
Understanding breast milk production is key to overcoming challenges with supply. While breastfeeding is a natural process, it can be influenced by many factors from a baby’s feeding ability to a mother’s health, hormones, and even past surgeries. By identifying the root cause of low milk supply, you can take practical steps to address it.
Focusing on frequent feeding, ensuring a good latch, staying hydrated, eating a nutrient-rich diet, resting well, and using expression techniques can make a real difference. Although galactagogues are often recommended, evidence for their effectiveness is limited, so they should be considered only alongside proven methods
FAQs
Q1) How can I naturally increase my breast milk supply?
You can boost milk supply by breastfeeding frequently, staying hydrated, eating a balanced diet, and ensuring proper latching. Skin-to-skin contact and stress management also help.
Q2) Does drinking more water increase breast milk?
While staying hydrated is important, drinking excessive water won’t directly increase supply. Focus on balanced hydration.
Q3) Which foods help increase breast milk?
Oats, fenugreek, fennel seeds, garlic, and leafy greens are known to support lactation, though results vary for each mother.
